Throughout our lives, our bones are constantly growing and changing as old bone tissue is lost and new mass is created. Seniors tend to lose bone density because the ability to create new bone cells slows with age. Lowered bone density can cause painful and potentially life-threatening breaks, which is why it’s important for Sacramento caregivers to encourage seniors to eat foods that strengthen their bones.
The best foods for seniors who want to boost bone health are foods that contain calcium, vitamin K, and vitamin D. Calcium is used to create new bone cells, vitamin K activates hormones that send calcium to the skeletal system, and vitamin D helps the body to absorb ingested calcium. The following 10 foods will help seniors to get the nutrition they need:
- Milk – Not only does it contain a lot of calcium, but most milk sold in grocery stores is fortified with vitamin D.
- Salmon – Just three ounces of salmon provides over 100 percent of a senior’s daily-recommended vitamin D intake.
- Spinach – This is one of the best non-dairy sources of calcium because one cup of cooked spinach contains almost a quarter of the daily recommended serving of calcium and high levels of vitamin K.
- Orange Juice – Citrus contains ascorbic acid, which is needed for calcium absorption. Most store-bought orange juice is fortified with both vitamin D and calcium.
- Sardines – These tiny fish are not a common food item, but they have unusually high levels of both calcium and vitamin D.
- Eggs – Although eggs are high in cholesterol, the yolk of an egg is packed with vitamin D.
- Kale – This nutritious green contains high levels of calcium, vitamin D, and vitamin K.
- Cheese – Only 1.5 ounces of cheese contains over a third of a senior’s daily-required calcium.
- Collard Greens – These veggies are jam-packed with calcium and vitamin K.
- Tuna – Just one can of tuna has almost 40 percent of a senior’s daily-recommended intake of vitamin D.
Bone and bodily health are fortified by the foods we eat. With help from Home Care Assistance of Sacramento, your loved one will learn to prepare and maintain a nutritious diet to better his or her wellbeing. We provide flexible respite, live-in, and hourly senior care in Sacramento that promotes longevity by encouraging seniors to stay physically active and mentally stimulated. Learn more about our services by calling 916.706.0169 to set up a no-obligation consultation with a reliable Care Manager today.